We develop adaptive schemas when our basic emotional needs for attachment, autonomy, realistic limits, freedom to express, and spontaneity/play are met. As you progress in therapy and are better able to get these needs met, you will notice these schemas become more relevant in your life. Contrary to what your brain might be telling you, it is never too late to become a healthier adult!
The 14 Adaptive Schemas
Attachment
- Stable Attachment: The belief that your relationships are stable and enduring.
- Emotional Fulfilment: The belief that you have someone in your life who meets your emotional needs of attachment, connection, and safety.
- Social Belonging: The belief that you belong and are accepted within groups.
Autonomy
- Competence: The belief that you are capable of managing daily tasks and problems.
- Developed Self: The belief that you have matured independently from your parents and can function in everyday life and maintain appropriate boundaries.
- Success: The belief that you are capable and competent at work or school tasks.
Realistic Limits
- Empathic Consideration: The belief that others are worthy of respect even when their opinions are different to your own and the capacity to tolerate not always getting your own way.
- Healthy Self–Discipline: The ability to maintain routines and persist on difficult goals.
Freedom to Express
- Healthy Self-Care: The willingness to set aside time for self-care and prioritize your own needs.
- Self-Directedness: The belief that your own opinion of yourself is more important than needing to impress others.
Spontaneity/Play
- Optimism: The belief that things will generally turn out for the best.
- Emotional Openness: The willingness to express your feelings and show affection towards people with whom you are comfortable.
- Realistic Expectations: The belief that you can set achievable goals and accept yourself as “good enough.”
- Self–Compassion: The belief that you deserve to treat yourself with kindness and forgiveness.